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❤️ Heart Rate Calculator

Calculate your maximum heart rate, target training zones, and — if you know your resting heart rate — use the Karvonen method for personalised intensity ranges.

Enables the Karvonen method

Formulas Used

Fox (1971): Max HR = 220 − age
Tanaka (2001): Max HR = 208 − (0.7 × age)
Karvonen: Target HR = (HRR × intensity%) + Resting HR
HRR (Heart Rate Reserve) = Max HR − Resting HR

How to Use This Calculator

  1. 1
    Enter Your Age
    Age is the primary factor in estimating maximum heart rate for both the Fox and Tanaka formulas.
  2. 2
    Add Resting HR (Optional)
    Measure your resting heart rate first thing in the morning. Adding it enables the more personalised Karvonen method.
  3. 3
    Review Your Zones
    See bpm ranges for all 5 training zones. Use Zone 2 for fat burning and aerobic base building.
  4. 4
    Apply During Exercise
    Use a heart rate monitor or fitness tracker to stay in your target zone during workouts.

Real-World Example

Age: 35, Resting HR: 60 bpm

Fox Max HR = 220 − 35 = 185 bpm
Tanaka Max HR = 208 − (0.7 × 35) = 183.5 bpm
HRR = 185 − 60 = 125
Zone 3 Karvonen (70–80%) = (125 × 0.70) + 60 to (125 × 0.80) + 60 = 147–160 bpm

Frequently Asked Questions

Maximum heart rate (Max HR) is the highest number of times your heart can beat per minute during maximal exercise. It declines with age at roughly 1 bpm per year. The Fox formula (220 − age) is the most widely known estimate, though the Tanaka formula is considered slightly more accurate for older adults.

Zone 2 (60–70% of max HR) is the classic fat-burning zone. At this intensity your body primarily uses fat as fuel and you can sustain exercise for longer. However, higher intensity zones burn more total calories per minute, so the best zone depends on your fitness goal and current fitness level.

The Karvonen method uses Heart Rate Reserve (Max HR minus Resting HR) to calculate target zones. Because it accounts for your resting heart rate — a proxy for cardiovascular fitness — it provides more personalised training zones than simple percentage of max HR calculations.

For adults, a normal resting heart rate is 60–100 bpm. Highly trained athletes often have resting heart rates below 60 bpm. A lower resting heart rate generally indicates better cardiovascular fitness. Consistently above 100 bpm (tachycardia) warrants a doctor visit.

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